07/27/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 28. July 2014 21:29


1.        A food scale- Available at large chain superstores, cooking stores, and on the internet.


2.       Measuring spoons and cups- It may seem obvious, but measuring according to a low-fat recipe versus eye-balling the ingredients, can save you increased calorie counts on recipes.  It is an easy fix.


3.       Pasta measuring tool-  It allows you to portion out between 1-4 portions of dry pasta such as   spaghetti or those pasta’s that won’t easily fit into a measuring cup.  It’s really beneficial for people who are only cooking one or two portions and don’t want to cook off a whole box.


4.       Using the measuring units on a stick of butter


5.       Portion plates- These pre -printed or formed plates are a really helpful concept, especially for people who are new to weight loss and clean eating.  It takes the quess- work out of eating the appropriate sized portion of protein, vegetables, and healthy carbs.


6.       Ice cream scooper-   A typically sized scoop equals a ½ cup measurement.  This can be a quick, easy solution if measuring a low-fat recipe chicken salad, Waldorf salad, mashed sweet potatoes, or brown rice.


Small steps and options make a difference when developing a meal plan for weight management.  Write me here at YourCity.MD with any products or ideas that have worked for you.


Also, like my blog on Facebook to share our great ideas for better, healthier living with your friends.


Tip of the Day:


Buy and use a pedometer on the waist of your clothes to monitor your steps taken per day.  Aim for 1000 steps per day.  You’ll be more mindful about taking the stairs, taking a stroll after dinner, and getting up early to walk the dog!!  All of those changes increase your energy and help boost your metabolism.


Wednesday 04/13/11 Workout Diary-

strength train- gym- legs

leg press-100lb

rotary calf- 20 lb

leg curl- 30 lb

leg extention- 10lb

adductor- 30l

abductor- 30 lb

04/13/11- WednesdayEating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 3 oz pan-seared cod (144 cal)

3 oz brown rice ( 101 cal)

8 oz green vegetables ( raw or steamed) (88 cal)

1/2 tsp uda or flax oil ( 65 cal)

no calorie or reduced sugar diabetic salad dressing-caesar flavor

6 p.m.-

3 X 3 inch  homemade meatless lasagna (use mushrooms in place of meat)(288 cal)

8 oz greens (assorted) ( 88 cal)

2 tbls Uda oil, 1 tbl sherry vinegar (70 cal)

1 low-calorie whoe grain dinner roll, balsamic vinegar for dipping (104 cal)

Homemade popcorn (90 cal)



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